The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week five, day one.

Program: Brisk five-minute warmup walk.  5 minute run.  3 minute walk.  5 minute run.  3 minute walk.  5 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 130 bpm and peaked at 154 bpm. Including the warm-up and cool-down walks, I did 2.00 miles in 34:43 for an average speed of 3.45 mph.

This was another tough workout.  I think being away for a long weekend, driving fifteen hundred miles, and changing my schedule twice threw me off.  I delayed W4D3 by one day.  Then, I delayed this workout by another day.  It was tough getting up this morning.  It would have been so easy to just stop running.  But, I forced myself out of bed, ate half of a banana, drank some water, and got ready to go.

The workout started well with a 3.5 mph warmup walk.  I mostly kept my speed down on my first run, starting out at 5.0 mph and slowing to 4.5 mph.  The second run was still hard.  My “aggressive shuffle” slowed to 3.2 mph, slower than the warmup walk.  Even week four was faster than that.  I was almost ready to give up and was looking at my watch to see how close I had come to finishing.  Then, the slow-down beeps sounded on the DJ Beatsmith podcast, just in time.  I rallied a little during the walk and managed to make it through the third run also.

While starting the week four workouts was hard, I think getting out of synch with a schedule and then trying to regain it is harder.  But, I made it through another workout and that’s what counts.